1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
18 x 75 as follows:
1-12,
odds- 25 ra2 la2 free kick, 50 kick on back (breast/free by 25's) @ 1:20
evens- drill/swim/drill by 25's in primary stroke (NO FREE) @ 1:20
13-18,
odds- swim IM @ 1:10
evens- kick (last 50 with boards) @ 1:15- focus on UDK (Lane 1 go 50 kick on back, 25 swim choice if struggling with the interval)
1:00 rest, check HR
12 x 100-
1-6, kick/swim by 25's in 4th best stroke, desc 1-3's @ 1:45
7-12, odds are swim back/breast by 50's @ 1:40; evens are swim free @ mile pace @ 1:10)- Lane 1 go @ 1:45 & 1:25
1:00 rest
TEST SET-
2000 swim free for time- focus on good rotation, steady head position, br 3 & hold your UDK's off each turn
Finish up with:
50's swim/kick by 25's-
3, 4th best stroke @ :50
2- primary stroke @ :45
1- freestyle @ :40
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with dryland testing today. Tomorrow at Ida Lee at 6 p.m. Have a great day!
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